Chillen's Status Page
Note: This is the main status page, and will answer some basic questions--all in one place within the journal.
This will save a person from having to weed through several pages, just to get a small piece of information they want (a common problem with journals).
I may have edit it from time to time, as problems creep up with its design, but I believe its a good idea.
It will contain a brief description of who I am and personal history, my starting time and physique position, schedule of my training routine, what this training is, Diet, problems I am experiencing, etc, etc.
I will be more open, then I generally am with it, in the hopes it will assist another person.
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Personal Brief:
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Name: Chillen
Age: 47 years young (DOB: 08/25/1961)
Height: 5' 7" (Barely hit the 7" mark, LOL,
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Starting Statistics (Personal History):
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The progress I have made (however slight) didn't come overnight.
2006-2007: (First Fitness Goal Attempt)
Starting Weight 2006: 190 pounds (approximate), "very fat", overweight with man boobs. Body fat very high. Didn't check so not sure on Percentage.
Ending Weight May-June 2007: 152-154 pounds, over 40+ approximate pounds lost.
Ending Body Fat June 2007: 8% (DEXA)
Goal met: 40 pounds of weight lost. Defined ab core, maintaining/building as much muscle--as possible. Reduce back pain, take care of health and dexterity to be in a position to provide care for my wife as we get older.
Pictures will be inserted here (for those that are new):
Side View (152/154 lbs):
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June 2007-2008 (Second Goal Attempt)
Weight Starting: 152-154 pounds
Body Fat: 8%
July 2008 (approximately):
Ending approximate weight: 161-162 pounds
Body Fat: 7.8%
Goal Met: One year (approximately) on a careful bulk to "net" a 7-8 pound increase in overall weight, and dip under 8% Body fat.
Picture front (161/162 lbs):
Tri extended:
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Current Goal:
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Start Month: October 2008
"Projected" End: July-August 09
Weight Starting: 161-162 pounds
Body Fat Starting: 7.8% (DEXA)
Projected Weight Ending: 171-172 pounds (net)
Projected Body Fat Ending: Between 7 and 8 Percent
One year to gain 8 to 10 pounds of added quality tissue, and lean back down to less than 8% body fat.
Pictures as I progress in bulk:
(Will be updated, regularly, and is something I haven't done on the forum in the past)
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Current Statistics (Updated/Modified Often):
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Current Weight: 169-170 pounds
Body Fat: 12%
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Supplements Currently (to save the question):
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If this changes (and I doubt it), I will post it here. I am not a huge fan of supplements.
1. Whey/Casein Protein Powder
Used only around Pre and Post Workouts; however, sometimes, I modify this. Low carb version, 150 calories per serving, and about 25 grams of Protein.
2. Flax/Fish Oil
3. Fiber Supplement
4. Creatine Matrix
Three times a day. In morning when I first get up, and Pre and Post Workouts. This is the first time experimenting with Creatine.
5. DAG Oil
6. Vitamin Supplement
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Training Routine and Information:
Updated: March 16th-17th, 2009
Upper: Monday (16th).
Lower: Tuesday (17th).
Shoulder Maintenance: Shoulder Girdle Exercises. Plate weight cardio (half speed) 5 minutes. Warm ups are completed, just not listed.
CURRENT STATUS: Post....glucose depletion.
March 16th, 2009: UPPER (no direct bicep work performed, not necessary)
Dual Pair:
Chest: Flat Bench Press: 2X8-10 (one rep from failure)
Back: T-Bar Row: 2X8-10 (one rep from failure)
Dual Pair:
Chest: Incline Bench Press: 2X8-10 (one rep from failure)
Back: (Alternate exercise, swing) Wide Lat Pull-down: 2X8-10 (one rep from failure)
Dual Pair:
Shoulders: Military Press : 3X8-10
Traps: LB Shrugs: 2X8-10 (heavy, one rep from failure)
Triples:
Shoulders: DB Military Press: 1X8-10 (one rep from failure)
Shoulders: DB Laterals: 1X8-10 (one rep from failure)
Shoulders: Rear Delt flys: 1X8-10 (one rep from failure)
Singe Unit:
Dead Lift: 3X8-10 (one rep from failure)
Quadruple Set 4X Circuit/interval:
Decline French Press: 4X8-10 (one rep from failure)
(Alternating to Close Grip Bench Press)
Narrow weighted (underhand) Pull-ups: 4X10-15 (one rep from failure)
(this alternates to: Weighted Neutral grip (palms facing), Weighted Wide grip (palms away), and back to Weighted Narrow (under hand) Grip.
Renegade Rows (with push up and static hold): 4X12-20 (one rep from failure)
Rest 1.2(M), and repeat.
Single Unit
Hanging Leg raises: 12-20 (failure)
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Current Diet Information:
========================================================Within my diet I cycle the calories according to what I do (in energy expenditure). Calories/macro nutrients vary per day. In addition, I cycle the Macro nutrients dependent on goal and goal position (status). Currently calories and macro nutrients are being cycled in 9 day increments. In addition, I add in glucose depletion workouts surrounding the 9 day revolving trend, which effects the level of calories, macro nutrients, and training approach.
CURRENT STATUS: Diet is geared for Super-Compensation
For March 16th and 17th:
Calorie range: (Both work days, and training days) 5,100
Carbohydrates: 800-900 Grams
Fats: 20-50 grams
Protein: about 550(ish) calories.
Diet perimeters, most notably calories and macros, change on the March 18th, forward.
If you have questions on how this is done, ask in the thread.
Best wishes,
Chillen
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